How to Make Ice-Cream

While no food can truly be described as universal, ice cream is a treat enjoyed by just about everyone. From vanilla to the latest Ben & Jerry's creation, ice cream is consumed by the gallon by people from every continent and from every culture. Luckily, ice cream isn't that difficult to make at home and there are as many methods as there are flavours.
Best of all, making your own ice cream is simple, cheap and a great activity to do with kids, although you may not be able to accurately recreate that triple chocolate cookie dough swirl you had last week.

Ingredients

Without a doubt, the most popular method for making your own ice cream is known as the plastic bag method.

It is quick, easy and fun for kids who have short attention spans (i.e., all children.) You'll need the following ingredients: a half cup of whole milk, a tablespoon of sugar, a quarter teaspoon of chocolate syrup or vanilla extract, ice, a plastic zipper bag and rock salt. You can get rock salt at any grocery store or you can venture to make it yourself. Simply heat some water and slowly bring it to a boil, adding as much salt as you can along the way. Once you have added as much salt as you can (that will still dissolve) bring the water to a boil. Turn the heat off and as the water cools, rock salt forms.

Preparation

Start by taking your milk, sugar and either the vanilla or chocolate syrup, and mixing them together in a bowl and then pouring the mixture inside a Ziploc bag. Take a larger, gallon-sized plastic bag and fill it with crushed ice and the rock salt, and then place the sealed bag containing the milk mixture inside the crushed ice bag.

Let the Fun Begin!

Now, this is the part your kids will love. Have them take the larger bag that contains the ice and shake it around gently. You don't want to get too excited, otherwise the smaller bag containing what is going to be ice cream might break open and ruin your fun. Have them shake the bag around for 10-15 minutes until the milk mixture begins to turn into ice cream.
You might want to have your kids wear gloves since your hands can get pretty cold during this process and you don't want to risk them dropping the bag.
After 15 minutes or so, remove the smaller bag and serve. The above ingredients will make about one serving, so if you are unveiling your ice cream mastery at a birthday party or some place where there are going to be a group of kids, you'll need one bag for each child, unless one happens to be lactose intolerant, then you probably want to find another treat for that child.

This is just one of the ways in which you can make ice cream at home. There are easily over a dozen more recipes out there, and as you get more experienced with creating your own frozen treats, you can begin to add different ingredients and combinations as you go.

How to Make Bread

There may be no more wonderful aroma in this world than the scent of baking bread. With more and more people abandoning the kitchen for microwave cooking or simply eating out all the time, the fine art of baking bread at home is in danger of disappearing forever. The good news is that baking your own bread isn't difficult, but it does make a bit of a mess and you do have to be patient, something most folks aren't these days. Follow the instructions below and you will fill your home with the mouth-watering scent of freshly baked bread, but be warned, this scent has been known to attract visitors like you are giving away money.

First, you need all of the right ingredients: a packet of yeast, hot water, flour, sugar, salt, oil, and three bread pans.

You start by bringing those wonderful yeast cultures to life. Mix up the hot water (2 cups) and the flour (2 cups) and then add in 2 tablespoons of sugar, 2 tablespoons of oil, 2 tablespoons of yeast, and then 2 teaspoons of salt. Mix gently and then let the mixture sit for about ten minutes. You need to give the yeast time to do its thing. You will notice that your mixture is ready to go when small bubbles begin to appear in your bowl.

This is where things get a bit messy. Begin to add the rest of your flour bit by bit (3 more cups) but you can't really add it in the bowl because it is far too dense to mix by this point. Flip your bowl over on to the counter and begin kneading the dough with your hands. Obviously, you want to make sure that your hands are nice and clean before you start this step. Continue kneading the dough until all of the flour is mixed in (usually about 10 minutes).

Now for the easy part. Place the dough back into a bowl or pan and simply let it rise for the next 45 minutes to an hour. Make sure you place the dough somewhere warm, but not on top of the stove. If the temperature is too high, it kills the yeast dead and you'll be left with a wrecked kitchen and some blob-like creature that might up end devouring Cleveland.

Tip

A slight variance in the amount of water changes the firmness of the bread. The less water, the harder the bread.

Divide up the dough and place it inside the three pans specified above. You may have to fight the dough quite a bit to break it up. (This is why most people who work in bakeries have strong hands and arms!) Once you have the dough in the pans, let it sit and rise a bit more until the dough is even with the top of the pan you are cooking it in.

You will need a 350°F (180°C) oven preheated for your bread pans. Bake them for 25 minutes and you are done, although by this point you likely have more company than you can handle. Slice, enjoy and remember to wrap up your bread once you cut it since homemade bread doesn't have the same kind of preservatives that store-bought bread does, so it gets stale faster.

How to Make Pizza

Pizza. It is one of the most loved foods on the planet. Who doesn't love the cheese, the sauce, and the crust of a hot delicious pizza? There is no need to spend money at Pizza Hut, Dominoes, Papa John's, or your local pizza shop, when you can make your own pizza at home. With the right ingredients, you can create a delicious homemade pizza to rave to your friends about.

The Ingredients

Here are the basic ingredients for any pizza:

• dough
• tomato/pizza sauce/paste
• mozzarella cheese

There are two ways to take care of your dough needs. There are many store-bought packages of ready-made pizza dough in your grocer's freezer isle. If you want to save yourself time, grab one or two of these from the store. Another quick and easy option is to buy bagels, hard rolls, biscuits or Italian bread for mini-pizzas. There are also boxes of bread mix that you can use, such as herbs and cheese bread that can easily be prepared and made into a crust.

If you would like to take a healthier approach, you can use a box of wheat or whole grain bread dough as your crust. Just prepare as directed, and then shape it flat and round before baking. There are also some brands that provide ready-made wheat or whole grain crust.

If you are determined to make a your pizza dough from scratch, you will need:

• 1 1/2 cups warm water (about 100° Fahrenheit or 40° Celsius)
• 2 1/4 teaspoons of active dry yeast
• 3 1/2 cups bread flour or all purpose flour
• 2 Tbsp olive oil
• 2 teaspoons salt
• 1 teaspoon sugar

The rest of the ingredients are up to you. Depending on which topping you like to have, your ingredients could be pepperoni, Italian sausage (sweet or hot), black olives, ham, bacon, cheddar cheese, grilled chicken, meatballs, vegetables, mushrooms, bell peppers, anchovies, or whatever you like. The possibilities are endless!

Preparation

Preheat your oven to 350° Fahrenheit or 180° Celsius. Grease a large cookie sheet or oven tray. (You can spray it with olive oil or line it with wax paper as a different non-stick option)

If you have a store bought frozen dough, prepare it as directed. (If you have a ball of dough rather than a ready-made crust, you will need to thaw it and roll it out with a rolling pin, or punch it down and spread it out with your fists.)

Here are the preparation instructions for homemade dough:

• In a mixing bowl, combine dry active yeast to water, salt, sugar, and oil. Stir.
• Slowly add the flour to the yeast mixture, stirring it in well.
• On a lightly floured, flat surface, knead the dough for about five minutes, or until smooth.
• Place the ball of dough onto the greased cookie sheet and shape it into a pizza crust.

Now that your dough is ready, it is time for the toppings. First, using a spoon or ladle, spread the sauce on the dough starting in the center. Be sure to leave an inch or so around the edge to make grabbing and eating easier. Try not to add too much sauce, because the melted cheese will slide right off of the pizza otherwise (unless you like it when that happens!)

Second, add enough cheese to almost cover the sauce. If you like to have extra cheese, try adding it after the other toppings have been placed.

Next, place any extra toppings you would like. Try to spread the toppings evenly so that each slice has a decent amount of each topping. If you have toppings that only some people in your party will like, you can top half of the pizza with what you like, and the other half with what they like.

Sprinkle the top with a small amount of extra cheese. (optional)

Baking

Remember that your oven should be at 350° Fahrenheit (180° Celsius). You may want to turn it down to 325°F (160°C) for the baking. Depending on how efficient your oven is baking time will take 15 to 30 minutes.

Check on your pizza after 10 minutes to make sure that it is not cooking to rapidly. You will want the dough to cook completely, and you will not want the cheese to burn. When the pizza is done, it will have a nice golden brown crust, and the cheese will be melted nicely. Use your judgment, and don't let it burn!

Take care when removing it from the oven, and try not to burn yourself.

Time to eat

It is best to use a pizza cutter to divide the pizza into slices right away, while the pizza is nice and hot. You can serve immediately, with a heat warning, or allow a minute or two for it to drop to a comfortable eating temperature.

Serve with napkins, and enjoy.

All Vitamins & Natural Food Sources

Vitamins are organic compounds which are, in small amounts, required as nutrients by an organism (like us). When the organism itself cannot synthesize sufficient quantities by itself, it must get them through food.

The recommended daily allowances of the vitamins vary depending on age and gender.

One of the best things about getting vitamins the natural way, so through food, is that overdosing is close to impossible. Nature took care of that.

With tablets and capsules it's different and you should be careful if you decide to use food supplements.

Vitamin	Natural Food Sources
Vitamin A	The following list is sorted by amount/concentration. Liver Carrots Broccoli leaves Sweet potatoes Kale Butter Spinach Pumpkin Collard greens Cantaloupe melon Eggs Apricots Papaya Mango Peas Broccoli
Vitamin B1	Yeast Oatmeal Flax Brown rice Whole grain flour (rye or wheat) Asparagus Kale Cauliflower Potatoes Oranges Liver (beef or pork) Eggs
Vitamin B2	Fortified cereals Pasta Milk
Vitamin B3 (Niacin)	Meat (liver, heart and kidney) Fish (tuna, salmon) Chicken Milk Eggs Nuts Avocados Dates Tomatoes Leaf vegetables Broccoli Carrots Sweet potatoes Asparagus Wholegrain bread Mushrooms Brewer's yeast
Vitamin B5	Chicken Beef Potatoes Tomato products Yeast Oats Royal Jelly Egg Yolk Broccoli
Vitamin B6	Meat (organs) Fortified cereal Fortified soy-based meat substitutes
Vitamin B7 (Biotin)	Royal Jelly Brewer's yeast Swiss chard Tomatoes Romaine lettuce Carrots Biotin is rarely found in food, but deficiency is, none the less, extremely rare, as intestinal bacteria generally produce an excess of the body's daily requirement.
Vitamin B9 (Folic Acid)	Leafy vegetables (e.g. spinach, turnip greens, lettuces) Dried beans and peas Sunflower seeds Baker's yeast
Vitamin B12	Meat (especially shellfish and liver) Poultry Milk and milk products Eggs
Vitamin C	The following list is sorted by amount/concentration. Kakadu plum Camu Camu Rose hip Acerola Seabuckthorn Jujube Indian gooseberry Baobab Blackcurrant Red pepper Parsley Guava Kiwifruit Broccoli Loganberry Redcurrant Brussels sprouts Wolfberry (Goji) Lychee Cloudberry Elderberry Persimmon Papaya Strawberry Orange Lemon Melon, cantaloupe Cauliflower Garlic Grapefruit Raspberry Tangerine Mandarin orange Passion fruit Spinach Lime Mango Blackberry Potato Melon, honeydew Cranberry Tomato Blueberry Pineapple
Vitamin D	Fish liver oils, such as cod liver oil Fatty fish species, such as: Herring Catfish Salmon Mackerel Sardines Tuna Eel One whole egg, provides 20 IU Beef liver + Vitamin D is naturally produced by the human body when exposed to direct sunlight.
Vitamin E	Almonds Asparagus Avocado Cucumber Nuts Olives Red Palm Oil Seeds Spinach and other green leafy vegetables Vegetable oils -- Canola, corn, sunflower, soybean, cottonseed Wheat germ Wholegrain foods Milk
Vitamin K	Spinach Swiss chard Brassica (e.g. cabbage, kale, cauliflower, broccoli, and brussels sprouts) Meat Eggs Dairy Natto Avocado Kiwi Parsley

Tips for Reaping the Benefits of Whole Grains

Eating more whole grains is an easy way to add a layer of "health insurance" to your life. Whole grains are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer. Whole-grain diets also improve bowel health by helping to maintain regular bowel movements and promote growth of healthy bacteria in the colon.

Yet only 10% of Americans consume the recommended three servings a day.

Why? For one thing, it's not always easy to tell just which foods are whole grain. Scan the bread, cereal or snack aisle, and virtually every package touts its whole-grain goodness. But not all of them actually are whole grain. Terms like "multigrain," "100% wheat," "cracked wheat," "organic," "pumpernickel," "bran," and "stone ground" may sound healthy, but none actually indicates the product is whole grain.

Further, many Americans have the perception that whole grains just don't taste good, or that it's difficult to work them into their daily diets.

To help you start reaping the benefits of a diet rich in whole grains, WebMD got the skinny on how to tell which foods are made of whole grains, along with suggestions on how to fit the recommended servings into your healthy eating plan.

Know Your Whole Grains

A whole grain contains all edible parts of the grain, including the bran, germ, and endosperm. The whole grain may be used intact or recombined, as long as all components are present in natural proportions. To recognize whole grains, keep this list handy when you go to the grocery store and choose any of the following grains:

• Whole-grain corn
• Whole oats/oatmeal
• Popcorn
• Brown rice
• Whole rye
• Whole-grain barley
• Wild rice
• Buckwheat
• Triticale
• Bulgur (cracked wheat)
• Millet
• Quinoa
• Sorghum
• 100% whole wheat flour

But what about when you're buying processed products, such as a loaf of bread? You probably know to avoid products made of "refined" wheat. But did you know that some manufacturers strip the outer layer of bran off the whole kernel of wheat, use the refined wheat flour, add in molasses to color it brown, and call it "100% wheat" bread? That's true -- but it is not a whole grain.

That's why it's important to check the ingredient list for the word "whole" preceding the grain (such as "whole wheat flour"). Ideally, the whole grain will be the first ingredient in the list, indicating that the product contains more whole grain than any other ingredient.

One simple way to find whole grains is to look for the FDA-approved health claim that reads, "In a low fat diet, whole grain foods may reduce the risk of heart disease and some forms of cancers." This is found on whole-grain products that contain at least 51% whole-grain flour (by weight) and are also low in fat, saturated fat, and cholesterol.

Another easy way to find whole-grain products is to look for the Whole Grain Council's whole grain stamp, which shows how many grams of whole grains are in each serving. If all of the grain is whole grain, the stamp also displays a "100%" banner.

The amount of grains you need daily varies based on your age, sex, and physical activity level. Most adults need six servings of grains each day, and at least half are recommended to come from whole grains. You can determine how much you need by checking the U.S. government's My Pyramid Plan.

More Whole Grain Products

The good news is that whole grains are not necessarily brown, or multigrain, or only found in adult cereals. You can find them throughout the food supply, including many processed foods.

Since the 2005 U.S. Dietary Guidelines recommended that Americans eat more whole grains, there has been an explosion of whole-grain options. Even many restaurants now offer brown rice and other whole grains options.

For whole-grain nutrition without the "grainy" taste, there are newly reformulated products that use lighter whole wheats and new processing techniques to make them look and taste more like white flour.

These "white whole-grain" products are a great way to transition into eating more whole grains, particularly if your kids are turning their noses up at them.

Whole Grains and Fiber

Whole grains can be an excellent source of fiber. But not all whole grains are good sources of fiber. Whole wheat contains among the highest amount of fiber of the whole grains. Brown rice contains the least.

For most people, whole grains are their diet's best source of fiber.

Most whole-grain sources yield from 1-4 grams of fiber per serving, comparable to fruits and vegetables, and just the right amount when spread throughout the day.

Can't fiber supplements give you the same benefit? While you get plenty of fiber from these supplements, you'll miss out on all the other nutritional benefits of whole grains. However, if you know you're not getting at least 25 grams of fiber per day, fiber supplements are a great way to help you get there.

8 Easy Ways to Get More Whole Grains into Your Diet

Learning to enjoy whole grains is simply a matter of retraining your taste buds to become familiar with the fuller, nuttier flavor of the grain, experts say.

Whole grains taste and feel different to the mouth, and therefore it takes time to adjust to these new grains.

Here are eight easy ways to work more whole grains into your daily diet:

1. Choose whole-grain breads, cereals, English muffins, waffles, bagels, and crackers. Enjoy a sandwich at lunch with two slices of whole-grain bread, or a whole-grain pita or wrap, and you're two-thirds of the way toward meeting your goal.
2. Eat popcorn. What could be easier than eating air-popped popcorn as a snack? A study in the 2008 May issue of the Journal of the American Dietetic Association found that people who regularly ate popcorn averaged 2.5 servings of whole grains per day, while non-popcorn eaters got less than one serving.
3. Make your snacks whole grain. Snacks account for one-third of whole grain consumption - just make sure you choose the right ones. Check the label, because even though it is made with a whole grain, it could still be high in fat, calories, and sodium.
4. Start your day with a bowl of whole-grain cereal. Members of the National Weight Control Registry who have lost substantial amounts of weight -- and kept it off -- swear by the importance of eating a nutritious breakfast, such as cereal, each day. But keep in mind that even when a product is made from whole grain, it's not necessarily healthy. Read the label and select cereals based on the whole-grain content and amount of sugar it contains. The less sugar, the better.
5. Add whole grains to your baked goods. Magee likes to blend half whole-wheat flour with all-purpose flour to boost the whole-grain content of her baked goods. You can also use white wheat flour, available in your local grocery store. Another option is to replace one-third of the flour with whole-grain oats.
6. Choose brown rice and whole-wheat or blended pasta. Cook up a batch of brown rice and freeze or keep in the fridge 4-5 days and if time is an issue, there are great ready brown rice products. Try whole-grain pasta, or some of the blended pastas made with a mix of whole and refined grains. Don't be put off by the dark color of whole-grain pasta that becomes much lighter when it is cooked.
7. Experiment with different grains. Visit your local health food market and try your hand at some of the less-familiar whole grains available. Try risottos, pilafs, whole-grain salads, and other grain dishes made with barley, brown rice, millet, quinoa, or sorghum, Magee suggests. Add barley to canned soup, then boil to cook the barley. Add uncooked oats to meatloaf or stir oats into yogurt for crunch and added nutrition.
8. Start your kids off right. Starting off young kids with a diet of all whole grains. For older kids, try the white whole-wheat flour, and incorporate whole grains into foods that have other flavors: French toast; burgers on whole-grain buns; brown rice medley with veggies; in soups or dishes like shrimp Creole; whole-wheat pitas as crusts for make-your-own individual pizzas.

Climbing to the Top of the Food Pyramid

If you've seen the new food pyramid, you may wonder why it changed. After all, what was wrong with the old food pyramid? Is everything they told us about healthy nutrition no longer true?

The good news is that experts say the new food guidelines are quite similar to the old guidelines. The graphic changes in the food pyramid are more specific and clearly represent what the guidelines actually say.

Eating by the Rainbow

The changes in the new food pyramid include brightly colored vertical stripes. Each stripe represents one of six food groups:

• Grains (orange -- and the widest stripe)
• Vegetables (green)
• Fruits (red)
• Oils (yellow -- and the thinnest stripe)
• Milk -- including most foods made from milk (blue)
• Meat and beans (purple).

The food pyramid's stripes are also wider at the bottom and narrower at the top. This conveys the idea that not all foods within that group are of the same value. For instance, chicken and beef might fall within the same group. But chicken and beef have different nutritional values -- and calories.

Don't Be Confused: Give It Time

You may have visited www.mypyramid.gov to review the new food guide pyramid. Perhaps you were overwhelmed by the guidelines. Maybe you felt that making the best food choices was easier said than done.

Give it time! By making a few healthier food choices each week, you can slowly work your way closer to the top of the food pyramid. This means eating more fruits, vegetables, whole grains, low-fat dairy, lean meat, and beans. It also means eating less refined grains, whole milk, cheese, hamburgers, and soda. Think baby steps!

The Food Pyramid: Your Take-Away Message

Along with touting the best food choices, the new food pyramid also gives the benefits of exercise -- complete with a figure running up the side over a set of steps. This figure is there to remind us that healthy eating and physical activity are inseparable -- both are necessary for optimal health, disease prevention, and weight management.

Exercise can be working out at the gym, using a pedometer to track the number of steps you walk, or incorporating physical activity throughout your day. For instance, getting off the bus two blocks before your stop, taking the stairs for a few flights, and walking to the store from the farthest parking spot in the lot all constitute exercise. Even routine chores like mopping, vacuuming, gardening, and pulling weeds are easy ways to exercise and be active.

The new food pyramid gives another new message: No single eating plan is right for all people. Not everyone needs the same amount of food. Men, women, and children have different food requirements as do people who are overweight or underweight.

To help figure out which pyramid has your name on it, go to www.mypyramidtracker.gov. At this web site, you can enter your age, weight, gender, and activity level to find out what you need to eat. You can assess your diet and exercise and track your food intake at this site.

Plates a-Plenty: Portion Control

One of the biggest criticisms of the old food pyramid was that while it suggested what to eat, it never really told us how much. And though we can't get into too much trouble in categories like fruits and vegetables, many Americans overindulge in the section labeled "grains."

Because most people didn't know what a whole grain is, they end up eating tons of white bread, white rice, and pasta.

Today's food pyramid guidelines clearly explain that of the 8 ounces of grains needed every day, at least half should be whole grains. Whole grain foods include oatmeal, whole-grain bread, brown rice, and whole-grain cereals.

For example, a bowl of oatmeal for breakfast is two servings of grains. A sandwich for lunch made on whole wheat bread adds two more grain servings -- and that may be your total requirement for the day.

Likewise, meeting the requirements of vegetables is equally easy. If you eat a cup of salad at lunch and dinner, that's four servings of vegetables. Add a half cup of another vegetable and you've met the minimum daily requirement.

For breakfast, drink 4 ounces of a whole juice. Grab an apple or orange for an afternoon snack and that meets your fruit requirement for the day.

The goal of the new food pyramid is to help you make intelligent food choices that fit in your busy lifestyle - opting for the most nutrient-dense foods. The food pyramid also reminds each of us to watch our portion sizes and get some exercise and physical activity every day.

Food Pyramid

Looking for some solid advice on what to eat? The United States Department of Agriculture and the Oldways Preservation and Exchange Trust have designed food pyramids guidelines on what kinds of food to choose and how many servings to eat to help you plan your daily diet.

Preschoolers (children 2-5 years of age)

Fats, Oils, & Sweets	3 teaspoons of oil a day Limit your extras (fats and sugars) to 165-170 calories (depending on total calories)
Milk, Yogurt, & Cheese	2 cups
Meat, Poultry, Fish, Beans, Eggs, & Nuts	2-5 ounces (depending on total calories)
Vegetables	1-2 cups
Fruits	1-1 1/2 cups
Grains	3-5 ounces

Aim to make half of your grains whole grains.

Physical activity is also important for health. You should get at least 60 minutes of physical activity on most or all days.

Kids (children 6-11 years of age)

Fats, Oils, & Sweets	4-5 teaspoons of oil a day Limit your extras (fats and sugars) to 170-195 calories (depending on total calories)
Milk, Yogurt, & Cheese	3 cups
Meat, Poultry, Fish, Beans, Eggs, & Nuts	5 ounces
Vegetables	2 1/2 cups
Fruits	1 1/2 cups
Grains	6 ounces

Aim to make half of your grains whole grains.

Physical activity is also important for health. You should get at least 60 minutes of physical activity on most or all days.

USDA for Adults

Fats, Oils, & Sweets	Use sparingly; 5-7 teaspoons oil Discretionary calories (sugars, fats, alcohol) range from 195-360 daily depending on total calorie level.
Milk, Yogurt, & Cheese	3 cups
Meat, Poultry, Fish, Beans, Eggs, & Nuts	5-6 1/2 ounces
Vegetables	2 1/2-3 cups
Fruits	1 1/2-2 cups
Grains	5-8 ounces

Aim to make half of your grains whole grains.

Physical activity is also important for health. You should get at least 60 minutes of physical activity on most or all days.

Vegetarian

Eggs & Sweets	Weekly
Nuts & Seeds	Daily
Egg Whites, Soy, & Dairy	Daily
Plant Oils	Daily
Fruits & Vegetables	At every meal
Legumes & Beans	At every meal
Whole Grains	At every meal

Drink 6 glasses of water daily for good health.

Wine, Beer, & Other Alcohol in moderation.

Physical activity daily.

Asian

Meat	Monthly
Sweets	Weekly
Fish & Shellfish, or Dairy	Optional Daily
Egg & Poultry	Weekly
Vegetable Oils	Daily
Fruits	Daily
Legumes, Nuts, & Seeds	Daily
Vegetables	Daily
Rice, Noodles, Breads, Millet, Corn, & Other Grains	Daily

Drink enough water daily for good health.

Sake, Wine, Beer, & Other Alcoholic Beverages in moderation, primarily with meals.

Physical activity daily.

Latin American

Meat Eggs & Sweets	Weekly
Fish & Shellfish	Daily
Milk Products & Plant Oils	Daily
Poultry	Daily
Fruits	At every meal
Beans, Whole Grains, Tubers, Pasta & Nuts	At every meal
Vegetables	At every meal

Drink 6 glasses of water daily for good health.

Wine, Beer, & Other Alcohol in moderation.

Physical activity daily.

Mediterranean

Meats and Sweets	Sparingly
Poultry, Eggs, Cheese and Yogurt	Small portions daily to weekly
Fish and Seafood	Often, at least two times per week
Fruits, Vegatables, Grains (Mostly Whole), Beans, Seeds, Nuts, Olive Oil, Herbs and Spices	Daily - base every meal on these foods

Drink enough water daily for good health.

Drink wine in moderation.

Be physically active.

Enjoy meals with others